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Athlete Date Sort Location Workout Name Description Results
C Drake 07/13/2012 Sheepdog CrossFit CrossFit.com 120710 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents		 15m 31s
Performed as RX
C Drake 07/13/2012 Sheepdog CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 34m 27s
Workout Scaled
C Drake 07/11/2012 Sheepdog CrossFit CrossFit.com 120708 8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.		 21m 40s
Performed as RX
C Drake 07/10/2012 Sheepdog CrossFit CrossFit.com 120706 For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar		 17m 27s
Performed as RX
C Drake 07/08/2012 Sheepdog CrossFit CrossFit.com 120705 Overhead Squat 5-3-3-3-1-1-1-1-1 reps 75(5)-95(3)-115(3)-115(3)-135(1)-145(1)-145(1)-155(x)-145 lbs
Performed as RX
C Drake 07/08/2012 Sheepdog CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 15m 22s
Workout Scaled
C Drake 07/07/2012 Sheepdog CrossFit Tumilson 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells		 18m 04s
Workout Scaled
C Drake 07/05/2012 Sheepdog CrossFit CrossFit.com 120702 For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
 25m 03s
Workout Scaled
C Drake 07/04/2012 Sheepdog CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 13m 15s
Workout Scaled
C Drake 07/03/2012 Sheepdog CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 9m 30s
Performed as RX
C Drake 07/02/2012 Sheepdog CrossFit CrossFit.com 120628 Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats		 4 rounds 10 reps
Workout Scaled
C Drake 06/30/2012 Sheepdog CrossFit Back Squat 7X1 Back Squat 1-1-1-1-1-1-1 lbs
275-245-255-255-265-265-270 lbs
Performed as RX
C Drake 06/28/2012 Sheepdog CrossFit Strange Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps		 1h 1m 34s
Workout Scaled
C Drake 06/26/2012 Sheepdog CrossFit CrossFit.com 120623 Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box		 17m 16s
Workout Scaled
C Drake 06/24/2012 Sheepdog CrossFit CrossFit.com 120620 21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster		 13m 22s
Workout Scaled
C Drake 06/22/2012 Sheepdog CrossFit Nick 12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells		 25m 32s
Workout Scaled
C Drake 06/19/2012 CrossFit.com Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 7m 25s
Workout Scaled
C Drake 06/18/2012 CrossFit.com CrossFit.com 120612 For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees		 36m 30s
Workout Scaled
C Drake 06/15/2012 CrossFit.com None 20 min AMRAP:
5 Box Jumps @ 24"
10 HR Pushups
15 Situps
20 Air Squats		 13 rounds 44 reps
Performed as RX
C Drake 06/14/2012 CrossFit.com None WOD
Three rounds
Power Clean and Jerk-15 reps F95/M135
T2B-15 reps		 20m 43s
Workout Scaled
C Drake 06/12/2012 CrossFit.com Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 0 reps
Performed as RX
C Drake 06/11/2012 CrossFit.com Hope Three rounds of:
Burpees
75 pound Power snatch (40)
Box jump, 24" box
75 pound Thruster (50)
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 159 reps
Workout Scaled
C Drake 06/08/2012 CrossFit.com michelle 800m row
50 back extensions
50 situps		 29m 09s
Workout Scaled
C Drake 06/06/2012 CrossFit.com CrossFit.com 120604 21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups		 16m 59s
Workout Scaled
C Drake 06/05/2012 CrossFit.com Nancy 5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps		 20m 29s
Workout Scaled
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